PlanWorkouts

Exercise 0673 · REF ecpY0rH

Reverse Grip Machine Lat Pulldown exercise animation

Reverse Grip Machine Lat Pulldown

Category
Back
Target
Lats

Reversing the grip on a lat pulldown machine shifts emphasis toward the biceps and lower lats compared to a standard overhand grip, similar to the difference between a pull-up and a chin-up. The fixed cable path keeps the movement consistent regardless of grip.

How to Do the Reverse Grip Machine Lat Pulldown

  1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
  2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
  3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
  4. Pull the handles down towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Reverse Grip Machine Lat Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Reverse Grip Machine Lat Pulldown work?
The Reverse Grip Machine Lat Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Reverse Grip Machine Lat Pulldown?
The Reverse Grip Machine Lat Pulldown is done with a leverage machine.
What's a good alternative to the Reverse Grip Machine Lat Pulldown?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.